The purpose of post-workout fueling is to aid recovery and provide an appropriate setting for training adaptations to occur. And to have something yummy after a tough session.
This smoothie takes recovery up a notch by incorporating tart cherry juice concentrate which contains antioxidants called anthocyanins. Multiple studies have shown tart cherries to have inflammatory properties, and a recent study of trained cyclists completing a simulated three day race showed inflammatory markers were reduced in those consuming 1 oz tart cherry juice twice daily (1 oz cherry juice concentrate is equivalent to about 8 oz juice or the antioxidant power of 90 cherries).
If you experience soreness from workouts on a regular basis or feel you just aren’t recovering well, incorporating tart cherries could be something to try. There is evidence to suggest taking antioxidant supplements (or pills) isn’t beneficial to athletes and recovery, and in fact may be detrimental by preventing training adaptations. But consuming antioxidants in food form is actually great for recovery. And a bonus for cherries – they make a delicious smoothie.
3/4 cup (6 oz) plain non-fat Greek yogurt
1 oz tart cherry juice concentrate
Squirt of honey (1-2 tsp)
1/4 cup dry oats
1 drop almond extract (optional)
Pinch of salt
3-4 ice cubes (optional)
1. Add all the ingredients to a blender and enjoy!
Provides 22 grams of protein, 64 grams of carbohydrate, and 10 grams of fat from wholesome avocado, oats, and cherry juice. Perfect for a long-workout recovery.